Classic Threshold Repeats

Workout - Classic Threshold Repeats

• 15min @ 5'00''/km
• 10 lots of:
  • 3min @ 4'00''/km
  • 1min rest
• 10min @ 5'00''/km

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Intro

Can I BREAK 2:20 for the MARATHON? from The Welsh Runner is worth your time. We’ve condensed the core training approach and included a sample workout you can run today. The video has more depth on the reasoning behind each piece.

Key Points

• All‑in training block: A high‑volume, low‑intensity phase designed to build a strong aerobic foundation before adding intensity work.
• Volume first: Early weeks accumulate easy-pace runs (5, 6, 8, 10 miles) plus a 16‑mile trail run, stacking weekly mileage without overtaxing the system.
• Controlled aerobic work: All efforts stay just under LT1 to improve aerobic capacity while keeping fatigue in check.
• Threshold session: 10 repetitions of 3 minutes at approximately 5:25/mi (targeting ~2.7 mmol/L lactate) with 1‑minute recovery jogs between each.
• Cross‑training & strength: A VO2‑max bike block (5 × 4 min hard/4 min easy) rounded out with basic bodyweight strength.
• Practical tips: Build your base on low-effort days, use HR and lactate data to confirm pacing, save hard efforts for later phases, and adjust for weather and how you feel.

Workout Example

Threshold Interval Session (adjust paces to match your current fitness level):

Warm‑up: 10‑15 min easy jog
Main set: 10 × 3 min @ ~5:25 / mi (≈2.5‑3.0 mmol/L lactate)
          1 min easy jog/recovery between each interval
Cool‑down: 10 min easy jog

Calibrate the pace so each interval sits 5–7 seconds per mile below your target marathon speed. Aiming for a sub‑2:20 marathon (around 5:18/mi)? Start in the 5:25–5:30/mi range; expect the pace to drop as your fitness improves.

Closing Note

Put this block into your training: build the mileage, run the threshold work, and let the fitness compound. Use the Pacing app to calibrate your zones, stay steady with the plan, and the time will follow. 🚀

References

• Can I BREAK 2:20 for the MARATHON? - YouTube (YouTube Video)